Monday 111121 WOD

Today's Prison ladder is one of the most effective ways to get back into shape. Once you can move from one exercise to the other with perferct for, you're on your way to where you want to go with your physique...trust me. This month at BRIGA is all about dominating pull-ups, push-ups, handstands and crawls...back to basics!

 Warm-up:
Coaches choice


WORKOUT

Prison wokout 10-1:

Hindu Pushups/Elevated feet push-ups/Handstand push-ups
JGXT rows/ JGXT 90 degree rows/ L pull-upsStability

Then:

6 rounds

21 Box jumps (24/20 inch)
12 Wall-ball (20#/14#)

how bad do you really want it? A lot of people I know say they want this...and they want that...but they're not willing to do the work to achieve it. Get in the trenches and bust your ass to get to where you want to go. The only thing stopping you...is you.

ENDURANCE TRAINING

TOSH
3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.